Thursday feeling generally tired, nutrition not too good this week. Remember to eat for performance, not pleasure.
Swim 2000 SCM ~ 45 minutes
Started to run then bagged it.
Friday, feeling good
Run during lunch 45 minutes last 3 miles tempo pace HR 145
Swim 2500 pull sets of 300 plus warm up and cool down and 50 meter sprints
Saturday
Swim with FAST 3700 yards, mostly freestyle
Run 8 miles 1:07 something HR 139. Easy running on TM
Sunday
Bike spin class 60 minutes HR 137. Hill workout
Run on TM 5 miles about 43 minutes HR 141.
A bit tired, not much sleep that night :)
Monday, February 26, 2007
Thursday, February 22, 2007
Wednesday's long run
Run 12.5 miles 1:43:46 HR 143
Back outside again!!! It's so much better than running on the squirrel cage. I felt good and did my best to hold the pace down but still ran quicker than planned.
Worked on quick turnover during the run and when I did I really had to concentrate on shortening my steps to keep from going too fast. Several times I checked my turnover and I was at 180 to 182 spm. Origional plan was 2 hours or 14 miles but I was getting cold (as I went out lightly dressed) so I took my shortcut and cut 1.5 miles from the run. On the way back I just ran comfortable near an 8:10 pace.
The weather doesn't look pleasant today so I will be back indoors for a little while. It's supposed to be nice again on sunday.
Back outside again!!! It's so much better than running on the squirrel cage. I felt good and did my best to hold the pace down but still ran quicker than planned.
Worked on quick turnover during the run and when I did I really had to concentrate on shortening my steps to keep from going too fast. Several times I checked my turnover and I was at 180 to 182 spm. Origional plan was 2 hours or 14 miles but I was getting cold (as I went out lightly dressed) so I took my shortcut and cut 1.5 miles from the run. On the way back I just ran comfortable near an 8:10 pace.
The weather doesn't look pleasant today so I will be back indoors for a little while. It's supposed to be nice again on sunday.
Tuesday, February 20, 2007
Tuesday
A great start to the day. It's warm enough for me to run outside so I took the first opportunity.
Run Hilly route during lunch
6.5 miles 54:00 HR 144
Felt great to get outside and run, felt very fast and despite the snow on about 1.5 miles of the route (some as deep as 8 inches) I was only about 30 seconds off of my fastest time and I really wasn't trying to go hard. Looks like all this running I've been doing is working.
Bike 60 minutes spin class HR 135
Uneventfull but still interesting. HR was a little lower today than normal. It's different not doing a 3-a-day today and I was much fresher for the ride without having to swim beforehand. I really debated on riding outside since it was 43° today but I figured it would be dark outside near the end of the bike ride and I don't want to get run over for an early season ride that doesn't really mean anything.
Run Hilly route during lunch
6.5 miles 54:00 HR 144
Felt great to get outside and run, felt very fast and despite the snow on about 1.5 miles of the route (some as deep as 8 inches) I was only about 30 seconds off of my fastest time and I really wasn't trying to go hard. Looks like all this running I've been doing is working.
Bike 60 minutes spin class HR 135
Uneventfull but still interesting. HR was a little lower today than normal. It's different not doing a 3-a-day today and I was much fresher for the ride without having to swim beforehand. I really debated on riding outside since it was 43° today but I figured it would be dark outside near the end of the bike ride and I don't want to get run over for an early season ride that doesn't really mean anything.
Monday, February 19, 2007
Monday
Swim with friends at LTF since LALA doesn't have practice this week. I probably wouldn't have swam without them.
3000 meters
600 warm up
2X300 pull
4X400
--100 build
--100 70%
--100 pull
--100 (50 easy 50 sprint)
1 min extra rest
200 cool down
The pool was cold, just about right for lap swimming, probably near 74 degrees. It was a bit of a shock for a few laps but we got used to it quickly.
Run 45 minutes 5.3 miles HR 143.
Stopped early cuz I really had to go #1. Since I was on the treadmill I really couldn't go to the bushes, people would have probably said something :P
3000 meters
600 warm up
2X300 pull
4X400
--100 build
--100 70%
--100 pull
--100 (50 easy 50 sprint)
1 min extra rest
200 cool down
The pool was cold, just about right for lap swimming, probably near 74 degrees. It was a bit of a shock for a few laps but we got used to it quickly.
Run 45 minutes 5.3 miles HR 143.
Stopped early cuz I really had to go #1. Since I was on the treadmill I really couldn't go to the bushes, people would have probably said something :P
Sunday, February 18, 2007
Inspirational training log
I don't know what happened to BIGZACH's blog but his training log is inspirational to me
http://www.workoutlog.com/log/public/BIGZACH/log.cfm
Check out all of the biking he's doing. Maybe that's what it takes
http://www.workoutlog.com/log/public/BIGZACH/log.cfm
Check out all of the biking he's doing. Maybe that's what it takes
Training thoughts
Swim
A bit more than planned at just over 14K. I was generally tired in the water all week. Tuesday I swam a bunch of 500's and I feel the distance was too long for me to swim fast enough. Maybe 300's would be better. 500's are allmost 9 minutes long and 300's are around 5 minutes long. Taking 30 seconds between them the workout should only take a few minutes longer. The reason I wanted to swim long straight sets was just to get in the laps in as little time as possible and still be able to swim fast enough to stimulate improvement.
Bike
I got a little bit extra time but not the 5 hours that I wanted. Everytime I was on the bike I felt really good. In fact, I was on my bike at home on saturday and felt really comfortable putting out 160 to 170 watts. That's my preliminary goal for IMMoo as it is about 75% of the FT I will need to achieve. I figure 160 to 170 watts will be close to a 5:30 bike ride or around 21 mph for 112 miles.
I am so much further ahead of last year at this point and I feel it is due to the quality of the bike riding I've been doing at the spin classes. Some people think that spin classes are bad cuz the instructors push you too hard. That's not the case with the classes at LTF. All of the instructors want you to stay riding mostly in zone 2 (although they define it differently than I do) so I'm not killing myself with their rides. Most of my target HR's for the classes (which they call AT* and I call AeT*) are just over 140 bpm. That keeps me riding in an easy training zone. Sometimes they bring us up above the AT* for a few minutes and sometimes we stay below for the whole session. It's mixed up and stays interesting, without it I wouldn't be riding at all.
Today I forgot my HRM but had my transmitter, I used it (the transmitter) for the runs since Astro's walker (treadmill) picks up HR and give you the average at the end of the workout. The spin instructor noticed I didn't have mine (watch) with me and loaned me hers cuz she thought I was going too hard. Turns out I was a bit higher than I should have been. That just shows that these instructors do care about the people in their classes and how they are training. I thanked her for letting me use it, I would have gone way too hard without it.
What I need now is a longer ride, I'm planning on trying to get that in on Saturdays from now on. Maybe this saturday will see a 2 hour ride or maybe even friday since I won't be swimming then.
Run
Running went well too, 46.65 miles in 8 runs over 6 days was fairly easy. The second run on thursday was a bit short but still there, I tried to run it too fast and burned out early. What I was trying to accomplish was to get a 10 beat HR differential from the earlier run. Sunday's second run was easy and completed the week's planned running milage. I had a couple runs that were faster while the rest were done easy at 8:20 to 8:30 pace.
I don't feel blasted this week despite going overtime on 2 of 3 disciplings. I had a lot of sleep this weekend as well as some quality healing time during the week and last night* Overall I haven't been this happy for a very, very long time and I expect things to get better.
Planning for next week is close to this week but it should be warm enough to run outside at least 4 times as the temps will be going up to the upper 30's. If it's dry enough I may even get back to the hilly run. Going to seriously try to get 5 hours on the bike with a 2 hour ride on saturday in addition to the spin classes. If it gets over 40 degrees I may get the bike on the road. I want to bring swimming back to 12K and used the extra energy for cycling as that is growing in importance.
Totals
Swim 14,050 yds - 4:35
Bike 73 miles (roughly) - 4:05
Run 46.65 - 6:34:44
Total 15:14:44
A bit more than planned at just over 14K. I was generally tired in the water all week. Tuesday I swam a bunch of 500's and I feel the distance was too long for me to swim fast enough. Maybe 300's would be better. 500's are allmost 9 minutes long and 300's are around 5 minutes long. Taking 30 seconds between them the workout should only take a few minutes longer. The reason I wanted to swim long straight sets was just to get in the laps in as little time as possible and still be able to swim fast enough to stimulate improvement.
Bike
I got a little bit extra time but not the 5 hours that I wanted. Everytime I was on the bike I felt really good. In fact, I was on my bike at home on saturday and felt really comfortable putting out 160 to 170 watts. That's my preliminary goal for IMMoo as it is about 75% of the FT I will need to achieve. I figure 160 to 170 watts will be close to a 5:30 bike ride or around 21 mph for 112 miles.
I am so much further ahead of last year at this point and I feel it is due to the quality of the bike riding I've been doing at the spin classes. Some people think that spin classes are bad cuz the instructors push you too hard. That's not the case with the classes at LTF. All of the instructors want you to stay riding mostly in zone 2 (although they define it differently than I do) so I'm not killing myself with their rides. Most of my target HR's for the classes (which they call AT* and I call AeT*) are just over 140 bpm. That keeps me riding in an easy training zone. Sometimes they bring us up above the AT* for a few minutes and sometimes we stay below for the whole session. It's mixed up and stays interesting, without it I wouldn't be riding at all.
Today I forgot my HRM but had my transmitter, I used it (the transmitter) for the runs since Astro's walker (treadmill) picks up HR and give you the average at the end of the workout. The spin instructor noticed I didn't have mine (watch) with me and loaned me hers cuz she thought I was going too hard. Turns out I was a bit higher than I should have been. That just shows that these instructors do care about the people in their classes and how they are training. I thanked her for letting me use it, I would have gone way too hard without it.
What I need now is a longer ride, I'm planning on trying to get that in on Saturdays from now on. Maybe this saturday will see a 2 hour ride or maybe even friday since I won't be swimming then.
Run
Running went well too, 46.65 miles in 8 runs over 6 days was fairly easy. The second run on thursday was a bit short but still there, I tried to run it too fast and burned out early. What I was trying to accomplish was to get a 10 beat HR differential from the earlier run. Sunday's second run was easy and completed the week's planned running milage. I had a couple runs that were faster while the rest were done easy at 8:20 to 8:30 pace.
I don't feel blasted this week despite going overtime on 2 of 3 disciplings. I had a lot of sleep this weekend as well as some quality healing time during the week and last night* Overall I haven't been this happy for a very, very long time and I expect things to get better.
Planning for next week is close to this week but it should be warm enough to run outside at least 4 times as the temps will be going up to the upper 30's. If it's dry enough I may even get back to the hilly run. Going to seriously try to get 5 hours on the bike with a 2 hour ride on saturday in addition to the spin classes. If it gets over 40 degrees I may get the bike on the road. I want to bring swimming back to 12K and used the extra energy for cycling as that is growing in importance.
Totals
Swim 14,050 yds - 4:35
Bike 73 miles (roughly) - 4:05
Run 46.65 - 6:34:44
Total 15:14:44
Sat evening - Sun morning
Sat evening
Bike easy on home trainer
1:00 HR 125 145 watts
Sunday morning
Run
45 minutes 5.3 miles HR 141
Bike
Spin class 60 minutes HR 138
Run
60 minutes 7.2 miles HR 143
Bike easy on home trainer
1:00 HR 125 145 watts
Sunday morning
Run
45 minutes 5.3 miles HR 141
Bike
Spin class 60 minutes HR 138
Run
60 minutes 7.2 miles HR 143
Saturday, February 17, 2007
Sat morning swim
Swim 4350 yds
500 warm up
4X250 pull on 4:00
4X100 IM on 2:15
8X50 (start at center of pool, work on pushoff after turn)
4X75 kick on 1:40
10X125 (100 free, 25 stroke)
1-3 fly
4-7 back
8-10 breast
3X100 on 1:35
200 cool down
500 warm up
4X250 pull on 4:00
4X100 IM on 2:15
8X50 (start at center of pool, work on pushoff after turn)
4X75 kick on 1:40
10X125 (100 free, 25 stroke)
1-3 fly
4-7 back
8-10 breast
3X100 on 1:35
200 cool down
Friday, February 16, 2007
Friday nite swim
Swim with LALA
2800 yards
400 warm up
400 kick IM order
4X100 pull
1000 free
8X50 IM order
200 cool down
2800 yards
400 warm up
400 kick IM order
4X100 pull
1000 free
8X50 IM order
200 cool down
Another lunch run
This one was easy as I want to be fresher for the swim this evening and tomorrow morning.
Run
45 minutes 5.3 miles HR 141
Run
45 minutes 5.3 miles HR 141
Thursday evening
I got behind on calories and was a bit tired for these workouts. I focused on the biking.
Swim 2800 meters 55 minutes
I was pretty gassed for this one. I planned on doing pull sets to make the workout easy but stupid me, I left my pull bouy at home.
4X500 free on 9:00 :30 RI
200 kick 200 swim 200 kick 200 swim
Then I got out and stretched a bit.
Bike spin class 1:20 HR 133
I got into the studio early and started riding as soon as I could. I was hoping nobody would kick me out. After a few minutes a couple more people came in and started setting up.
Run right after the biking
2.5 miles 20 minutes HR 148
Brisk running to keep legs moving
Got home and tried to catch up on calories, I did (somewhat). I had to stop by Meijer on the way to get some things like bananas, wallnuts, peanuts and this giant tub of Gatorade that makes 6 gallons and was only 8 bucks
Swim 2800 meters 55 minutes
I was pretty gassed for this one. I planned on doing pull sets to make the workout easy but stupid me, I left my pull bouy at home.
4X500 free on 9:00 :30 RI
200 kick 200 swim 200 kick 200 swim
Then I got out and stretched a bit.
Bike spin class 1:20 HR 133
I got into the studio early and started riding as soon as I could. I was hoping nobody would kick me out. After a few minutes a couple more people came in and started setting up.
Run right after the biking
2.5 miles 20 minutes HR 148
Brisk running to keep legs moving
Got home and tried to catch up on calories, I did (somewhat). I had to stop by Meijer on the way to get some things like bananas, wallnuts, peanuts and this giant tub of Gatorade that makes 6 gallons and was only 8 bucks
Thursday, February 15, 2007
Another lunch run
This is beginning to be a common thing for me. It helps break up the 3-a-days.
Run 45 minutes 5.6 miles HR 147.
Still planning on swimming and biking today. I would also like to run 30 minutes after spin class. I'll see how I feel then, it's nothing that a few gels can't motivate me to do.
Run 45 minutes 5.6 miles HR 147.
Still planning on swimming and biking today. I would also like to run 30 minutes after spin class. I'll see how I feel then, it's nothing that a few gels can't motivate me to do.
Wednesday
I tried to go for 90 minutes but the squirrel cage was just killing me.
Run 8 miles 1:07:43 HR 139
Very uneventfull and boring, I've got to get one of those radio - MP3 things just for the TM. Hopefully only a few more weeks of this and it's back to real running :)
Run 8 miles 1:07:43 HR 139
Very uneventfull and boring, I've got to get one of those radio - MP3 things just for the TM. Hopefully only a few more weeks of this and it's back to real running :)
Tuesday, February 13, 2007
After work
Swim 3500 meters in about 1:05
7X500 moderate pace :30 rest interval
Bike Cycle 60 class HR 138
Got there a little early and got an extra 15 minutes in.
Overall I felt really strong today, I would like to keep this up all week but I know I shouldn't. I will run longer tomorrow but with less intensity than yesterday and today.
7X500 moderate pace :30 rest interval
Bike Cycle 60 class HR 138
Got there a little early and got an extra 15 minutes in.
Overall I felt really strong today, I would like to keep this up all week but I know I shouldn't. I will run longer tomorrow but with less intensity than yesterday and today.
Lunch run
Well since I can't (won't) run outside in this cold weather I figured I would run some tempo indoor on the treadmill.
Run 5.75 miles 45 minutes HR 148
I was really aiming to get my HR just over 150 and increased the speed untill that happened.
Started at 7.5 mph (8:00) and moved up to 8 mph (7:30). For some reason I was feeling really good so I went with it. The foot speed stuff helps too.
Run 5.75 miles 45 minutes HR 148
I was really aiming to get my HR just over 150 and increased the speed untill that happened.
Started at 7.5 mph (8:00) and moved up to 8 mph (7:30). For some reason I was feeling really good so I went with it. The foot speed stuff helps too.
Monday, February 12, 2007
Training Thoughts
Middle of February and I feel it's time to get as serious on the bike as I am about the run. 15 weeks untill TTT and I want to be ready.
Looking to get 5 hours of cycling in this week with 3 quality hours in spin classes and at least 1.5 quality endurance time. Yes, I know that's 4.5 hours but I will pick up some more time somewhere.
Running will be between 40 and 45 miles. I'm hoping that the weather will break sometime soon. Looking at the weather channel.com it says we're looking at higher 30's by next week so I may be able to run a couple times outside and get off that dang treadmill. I would like to get back to my hilly lunch run.
Going to keep swimming at 12,000 per week as planned. I may move thursday's swim to monday so I am not blasted for saturday (obviously not this week). I like swimming on friday since I have a very good friend that swims then and helps me out more than she knows :) Very easy to talk to, allways smiling and makes me feel good about myself.
Looking to get 5 hours of cycling in this week with 3 quality hours in spin classes and at least 1.5 quality endurance time. Yes, I know that's 4.5 hours but I will pick up some more time somewhere.
Running will be between 40 and 45 miles. I'm hoping that the weather will break sometime soon. Looking at the weather channel.com it says we're looking at higher 30's by next week so I may be able to run a couple times outside and get off that dang treadmill. I would like to get back to my hilly lunch run.
Going to keep swimming at 12,000 per week as planned. I may move thursday's swim to monday so I am not blasted for saturday (obviously not this week). I like swimming on friday since I have a very good friend that swims then and helps me out more than she knows :) Very easy to talk to, allways smiling and makes me feel good about myself.
Monday
Run 8 miles 1:07:00 HR 144
Kind of strange running between the guy that wants to impress everyone by running fast but only for a few miles and the guy that is serious about running and staying fit. I was really impressed by the second guy and I let him know. I hope he stays with it and gets what he wants out of his runs.
Been seriously working on cadence lately and doing my best to keep it up to 180. It's getting more and more natural now. It's something new to work on this year and I expect it to help me run faster. I noticed while running intervals a few months ago that I was still running at 175 spm while at quicker speeds. I feel/hope when I naturally get over 180 that running faster will be easier for me.
Kind of strange running between the guy that wants to impress everyone by running fast but only for a few miles and the guy that is serious about running and staying fit. I was really impressed by the second guy and I let him know. I hope he stays with it and gets what he wants out of his runs.
Been seriously working on cadence lately and doing my best to keep it up to 180. It's getting more and more natural now. It's something new to work on this year and I expect it to help me run faster. I noticed while running intervals a few months ago that I was still running at 175 spm while at quicker speeds. I feel/hope when I naturally get over 180 that running faster will be easier for me.
Swim times
Some swim times from the swim meet. I'll get some training stuff up in a while. This is the first time I've raced SCM.
Brighton High School, Brighton Michigan 50 meter pool.
1500 meters 25:12
100 meters 1:19
400 meters 6:30
I also swam in 2 relays but don't have the times yet
I started the 200 medley relay and my backstroke felt pretty good as I was the 3rd one in. I've been doing well with the backstroke lately.
In the 200 free realy I swam 3rd and was probably around 35 seconds for the 50 meters.
Went out to eat with friends and had a good time. When I got home I decided to bag my run and went to bed about 7pm as I was dead tired.
Brighton High School, Brighton Michigan 50 meter pool.
1500 meters 25:12
100 meters 1:19
400 meters 6:30
I also swam in 2 relays but don't have the times yet
I started the 200 medley relay and my backstroke felt pretty good as I was the 3rd one in. I've been doing well with the backstroke lately.
In the 200 free realy I swam 3rd and was probably around 35 seconds for the 50 meters.
Went out to eat with friends and had a good time. When I got home I decided to bag my run and went to bed about 7pm as I was dead tired.
Saturday, February 10, 2007
Sat Swim
I only did part of the workout today so I could be a bit more rested for tomorrow
2500 yds
700 warm up
4X400 on 7:30
--400 straight
--400 :20 break after 200
--400 :10 break after each 100
--400 straight
4X200 (I only got 1 of these done)
--100 broken IM 25's on :30
--100 IM
Run in the evening after work
60 minutes 7.2 miles HR 139
2500 yds
700 warm up
4X400 on 7:30
--400 straight
--400 :20 break after 200
--400 :10 break after each 100
--400 straight
4X200 (I only got 1 of these done)
--100 broken IM 25's on :30
--100 IM
Run in the evening after work
60 minutes 7.2 miles HR 139
Friday, February 09, 2007
Friday nite
Swim with LALA at Franklin HS
3200 yards
warm up
4X100 kick
400 drill/swim
4X100 pull
200 IM - fly one arm drill
200 IM - reverse order
200 IM - (first time I've ever done this, it wasn't fast)
200 back - drill down swim back
200 back - kick down swim back
200 back
200 breast - 2 pull 1 kick down swim back
200 breast - 2 kick 1 pull down swim back
200 breast
200 cool down
Go out to dinner afterwards with friends. This is so nice, I call it healing time. If you knew me you would understand.
3200 yards
warm up
4X100 kick
400 drill/swim
4X100 pull
200 IM - fly one arm drill
200 IM - reverse order
200 IM - (first time I've ever done this, it wasn't fast)
200 back - drill down swim back
200 back - kick down swim back
200 back
200 breast - 2 pull 1 kick down swim back
200 breast - 2 kick 1 pull down swim back
200 breast
200 cool down
Go out to dinner afterwards with friends. This is so nice, I call it healing time. If you knew me you would understand.
The week
I had a bit of a muscle spasm in my left quad so I took it easy this week.
Monday
Run 6 miles 52 minutes HR 143
Tuesday
Swim 2000 meters 42 minutes
Wednesday
Run 5 miles 42 minutes HR 148
Thursday
Run 5.2 miles 45 minutes HR 139
Swim 2500 Meters 55 minutes
Friday
Run 5.6 miles 45 minutes HR 145
I got some new shoes. The new Asics DS Trainer 12, the jury is still out with them as I only have 5.6 miles on them but they feel light. I will rotate with the 2120's that I have. They actually feel "cushier" than the 2120's.
Swim tonight at Franklin HS with LALA
Swim easy tomorrow with FAST, Run 1 hour easy ~ 7 miles
Swim meet on Sunday morning, swimming 3 events plus maybe 2 relays (1500m, 400m, 100m, 200 medly relay, 200 free relay)
Probably run 1 hour easy in the evening ~ 7 miles
It was nice to hear another compliment today from one of the instructors at LTF that I have a lot of respect for. Denise said I looked cut when I was running. She is the best spin instructor that I know of plus she is the nutrionalist that was recommended to me by a good friend. I need to make an appointment with her to work on the quality of my nutrition. I've gotten down to my goal weight but still want to eat for performance and I need some help with that.
Changes in my diet recently have included:
Eating oatmeal with some walnuts for breakfast (plus some brown sugar for taste)
More protein with dinner including about 4 oz or chicken or beef.
Drinking milk instead of water at breakfast and in the evening.
Dropping the amount of rice I eat with dinner.
Dropping the Cheerios from breakfast. Sometimes I eat them as a snack though.
Monday
Run 6 miles 52 minutes HR 143
Tuesday
Swim 2000 meters 42 minutes
Wednesday
Run 5 miles 42 minutes HR 148
Thursday
Run 5.2 miles 45 minutes HR 139
Swim 2500 Meters 55 minutes
Friday
Run 5.6 miles 45 minutes HR 145
I got some new shoes. The new Asics DS Trainer 12, the jury is still out with them as I only have 5.6 miles on them but they feel light. I will rotate with the 2120's that I have. They actually feel "cushier" than the 2120's.
Swim tonight at Franklin HS with LALA
Swim easy tomorrow with FAST, Run 1 hour easy ~ 7 miles
Swim meet on Sunday morning, swimming 3 events plus maybe 2 relays (1500m, 400m, 100m, 200 medly relay, 200 free relay)
Probably run 1 hour easy in the evening ~ 7 miles
It was nice to hear another compliment today from one of the instructors at LTF that I have a lot of respect for. Denise said I looked cut when I was running. She is the best spin instructor that I know of plus she is the nutrionalist that was recommended to me by a good friend. I need to make an appointment with her to work on the quality of my nutrition. I've gotten down to my goal weight but still want to eat for performance and I need some help with that.
Changes in my diet recently have included:
Eating oatmeal with some walnuts for breakfast (plus some brown sugar for taste)
More protein with dinner including about 4 oz or chicken or beef.
Drinking milk instead of water at breakfast and in the evening.
Dropping the amount of rice I eat with dinner.
Dropping the Cheerios from breakfast. Sometimes I eat them as a snack though.
Sunday, February 04, 2007
Training Thoughts
A very good week for me as I have accomplished a couple things.
First, a very good run week with 50.7 miles in 7:09:50. Somewhat mixed up intensities early in the week and easy at the end. It's way too cold for me to run outside so all of the miles have been on the treadmill. Saturday's run had a very low HR which I feel is the result of the higher intensity during the week. Friday was a nice day off from running while tuesday and sunday saw double runs.
Swimming was a bit on the higher side with Approximately 14K in the pool. That will come down a bit this week since I will be swimming a meet on sunday so saturday's swim will be a bit shorter. As of now I'm only swimming the 1500m, 400m and maybe 2 relays but they are really short. I've been doing the Endurance speed workouts from my book and I feel that has helped me a bit. I'm going to add some pull sets early this week since I respond very well to them, and I think they're fun. My flip turns are getting better since I've been practicing them the right way but I don't know if they'll be ready for the meet just yet. I have a problem with under-rotating and I may go back to my old way of sculling a little with my arms during the flip.
Diet has changed a little bit too. I'm down to my goal weight (142 lbs) so I can eat a little bit more now and not feel to tired to train. I'm including more protein in my diet and have been looking for good sources. I have added some (more) chicken to dinner, wallnuts to my breakfast and some milk during the day and at the end. Been eating some peanuts for snacks but not too much, hopefully that can help me with some better quality fats. I'm going to let my weight float now and eat as I see fit but still responsibly. If my weight goes up or down I'll re-evaluate the situation when it comes.
I got a compliment today as someone said that I looked like a runner and had a runner's type body. I started to chuckle at first but looking in the mirror I can see my arms, legs and face are thinner. I've still got some around my stomach but it's less than before and I feel that I could finally run without a shirt and not be embarrassed if the opportunity presented itself.
I feel healthy and strong and that's important to me. Training 14-15 hours during the offseason better pay off or I'm going to be pissed. I don't think I could put anything more into training right now and I'm not sure if I am capable of much more of a load when it's gets warmer outstide and I pick up the biking. I'm going to have to find a way of training smarter to meet my goals or I may burn out by April.
Totals
Swim 13,950 yards 4:40
Bike 54 miles 3:00
Run 50.7 miles 7:09:50
14:49:50
First, a very good run week with 50.7 miles in 7:09:50. Somewhat mixed up intensities early in the week and easy at the end. It's way too cold for me to run outside so all of the miles have been on the treadmill. Saturday's run had a very low HR which I feel is the result of the higher intensity during the week. Friday was a nice day off from running while tuesday and sunday saw double runs.
Swimming was a bit on the higher side with Approximately 14K in the pool. That will come down a bit this week since I will be swimming a meet on sunday so saturday's swim will be a bit shorter. As of now I'm only swimming the 1500m, 400m and maybe 2 relays but they are really short. I've been doing the Endurance speed workouts from my book and I feel that has helped me a bit. I'm going to add some pull sets early this week since I respond very well to them, and I think they're fun. My flip turns are getting better since I've been practicing them the right way but I don't know if they'll be ready for the meet just yet. I have a problem with under-rotating and I may go back to my old way of sculling a little with my arms during the flip.
Diet has changed a little bit too. I'm down to my goal weight (142 lbs) so I can eat a little bit more now and not feel to tired to train. I'm including more protein in my diet and have been looking for good sources. I have added some (more) chicken to dinner, wallnuts to my breakfast and some milk during the day and at the end. Been eating some peanuts for snacks but not too much, hopefully that can help me with some better quality fats. I'm going to let my weight float now and eat as I see fit but still responsibly. If my weight goes up or down I'll re-evaluate the situation when it comes.
I got a compliment today as someone said that I looked like a runner and had a runner's type body. I started to chuckle at first but looking in the mirror I can see my arms, legs and face are thinner. I've still got some around my stomach but it's less than before and I feel that I could finally run without a shirt and not be embarrassed if the opportunity presented itself.
I feel healthy and strong and that's important to me. Training 14-15 hours during the offseason better pay off or I'm going to be pissed. I don't think I could put anything more into training right now and I'm not sure if I am capable of much more of a load when it's gets warmer outstide and I pick up the biking. I'm going to have to find a way of training smarter to meet my goals or I may burn out by April.
Totals
Swim 13,950 yards 4:40
Bike 54 miles 3:00
Run 50.7 miles 7:09:50
14:49:50
Sunday Run - Bike - Run
Run
45 minutes 5.2 miles HR 145
I talked a lot during this run so the HR was a little high.
Bike
Cycle 60 spin Aerobic Endurance HR 131
Run
60 minutes 7 miles HR 141
I got over 50 miles this week in 8 runs and it's the biggest running week that I've had to date. I didn't plan this but I noticed last night that if I ran a double that I could make it.
Last night I started to seriously work on my running cadence. It seems that I was running at 172-174 spm pretty consistantly and am trying to push that up to 180. The steps seem so small that I feel like I could allmost step on my other foot with each stride. My legs hurt a little bit differently where my inner quads are a bit sore. My hamstrings and butt hurt the same. Hopefully this should pass soon, maybe in a few weeks.
I don't plan to keep running 50 miles as 7 hours of running is a large chunk of my total training time. When it gets warm enough my biking will take some of the running time away.
45 minutes 5.2 miles HR 145
I talked a lot during this run so the HR was a little high.
Bike
Cycle 60 spin Aerobic Endurance HR 131
Run
60 minutes 7 miles HR 141
I got over 50 miles this week in 8 runs and it's the biggest running week that I've had to date. I didn't plan this but I noticed last night that if I ran a double that I could make it.
Last night I started to seriously work on my running cadence. It seems that I was running at 172-174 spm pretty consistantly and am trying to push that up to 180. The steps seem so small that I feel like I could allmost step on my other foot with each stride. My legs hurt a little bit differently where my inner quads are a bit sore. My hamstrings and butt hurt the same. Hopefully this should pass soon, maybe in a few weeks.
I don't plan to keep running 50 miles as 7 hours of running is a large chunk of my total training time. When it gets warm enough my biking will take some of the running time away.
Saturday, February 03, 2007
Sat nite
Run
8 miles 1:08:40 HR 136
Yea, yea I know I said I was going to run to a higher HR but I'm kind of torn between the 2 ideas of base building right now. Zone 1 running or zone 2 running. My swim was the important workout of the day so I suppose the run can be a bit easier.
8 miles 1:08:40 HR 136
Yea, yea I know I said I was going to run to a higher HR but I'm kind of torn between the 2 ideas of base building right now. Zone 1 running or zone 2 running. My swim was the important workout of the day so I suppose the run can be a bit easier.
Friday Saturday (so far)
Friday
Swim with LALA
3000 yds at Franklin high school
400 swim, kick, stroke warm up
2X300 pull
10X150 on 2:50
--100 free, 50 stroke
200, 150, 100, 50 cool down
Saturday
Swim with FAST
4100 yds at Schoolcraft
700 warm up
300 free on 5:30
2X150 stroke
300 kick
3X100 free on 1:50
300 free
4X75 on 1:20
300 free
6X50 stroke
300 free
12X25 on :25
Easy cool down
100 kick
100 back
100 breast
100 free
Swim with LALA
3000 yds at Franklin high school
400 swim, kick, stroke warm up
2X300 pull
10X150 on 2:50
--100 free, 50 stroke
200, 150, 100, 50 cool down
Saturday
Swim with FAST
4100 yds at Schoolcraft
700 warm up
300 free on 5:30
2X150 stroke
300 kick
3X100 free on 1:50
300 free
4X75 on 1:20
300 free
6X50 stroke
300 free
12X25 on :25
Easy cool down
100 kick
100 back
100 breast
100 free
Thursday, February 01, 2007
Thursday
Run during lunch, a bit easier since I've hit it fairly hard for 3 days. It's also not the focus of the day.
5.2 miles 45:00 HR 143
Swim 3100 meters
600 warm up
4X150 :20 RI
4X50 kick :15 RI
4X100 :15 RI
4X75 kick :15 RI
4X200 (dec 2-2) :30 RI
200 cool down
Bike Cycle 60 class HR 130
5.2 miles 45:00 HR 143
Swim 3100 meters
600 warm up
4X150 :20 RI
4X50 kick :15 RI
4X100 :15 RI
4X75 kick :15 RI
4X200 (dec 2-2) :30 RI
200 cool down
Bike Cycle 60 class HR 130
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